Uma Ukuhamba Kungasebenzi, Nansi Indlela Yokuyithatha Ku-Notch
Uthole ukuhamba okuqhubekayo kwamaminithi angu-30 izinsuku eziningi zesonto. Kodwa awutholi imiphumela oyilindele. Ungayithuthukisa kanjani ukusebenza kwakho kokuhamba ukuqinisekisa ukuthi uthola ukuvivinya umzimba okulinganiselayo ?
Uma Ukuhamba Akusebenzi Kudingekile Ukwandisa Ukuqina
Umzimba wakho uguqule kuphela uma uthola ushintsho esimisweni sakhe esivamile. Umzimba wakho ujwayele inani nokuzivocavoca kokuzivocavoca owenza ngalo usuku ngalunye.
Lona isisekelo sakho sokuqala. Kufanele wenze ngaphezu kwesisekelo sakho sokuqala ukuze wenze umzimba wakho wenze izinguquko ezinkulu.
Uma uzishaya inselele ngesivinini ngaphezu kwezinga lakho lokuhamba ngokujwayelekile noma ngokungeza amagquma, kuzokwenza ukuthi amasu omzimba wakho aphendule. Umzimba wakho kuzodingeka ukhiqize amandla amaningi ngesikhathi esifushane futhi ungase usebenzise amanye amafutha agcinwe ukwenza lokho. Umzimba wakho uzophinde uphendule ngokwakha izinhlelo ezintsha zamasipha nezamandla ngakho-ke ukulungele ukuhlangabezana nenselele futhi esikhathini esizayo.
Ukuzivocavoca kuyinto ehlobene
Sonke sinezinga elihlukile lokuzivocavoca nokubekezela kokuzivocavoca. Ukuze wazi ukuthi umsebenzi wakho womzimba usezindaweni zokuvivinya umzimba we- aerobic , udinga ukuthatha isisindo sakho bese ubona ukuthi ungamaphesenti angama- 60 kuya kwangu-85 wezinga eliphezulu lenhliziyo yakho . Qaphela ukuthi kunzima kangakanani ukuphefumulela, nokuthi ngabe ingxoxo ingena kalula. Thola ijubane elikuvimbela ekuqhubeni ingxoxo ngenkathi usakwazi ukukhuluma ngemisho emifushane, bese uyakha kusuka lapho.
Uma ungenayo inkinga yokukhuluma ngemisho ephelele, unamandla okuhamba ngokushesha noma wengeze amagquma noma uhambe ukuze ufinyelele kakhulu.
Izinyathelo zokuhamba eziphezulu ezihamba ngezintaba
Umqeqeshi u-Lorra Garrick uthi umphumela wokuqeqeshwa wamaminithi angu-15 wokuqeqeshwa kwezinga lokuphakama okukhulu kakhulu. Isibonelo, ubonisa ukuhamba ngesivinini phezulu kwentaba, bese wehla kancane kancane.
Phindaphinda intaba phezulu bese phansi ngaphandle kokuphumula, imizuzu engu-15. Isivinini sizoba nesihlobo kodwa sihlose ijubane elikushiya ukuphefumula kanzima phezulu kwegquma. Uzokwazi ukubuyisela ekukhuphukeni.
Ukuphakama Okuphakeme Kuhamba Ngezinga Eliphansi
Ngenkambo ephathekayo, bheka ukuthi kufanele uhambe ngokushesha kangakanani ngaphambi kokuba ufike endaweni lapho ungafaka khona kuphela amagama angabodwa. Uma ufinyelela kuleli phuzu, wehla kancane ngomzuzu noma emibili, bese ushesha futhi ngomzuzu bese uphinda. Qhubeka lezi zikhathi imizuzu engu-30. Uma unenkinga yokuhamba ngokusheshisa ukuze ufike kulelo phuzu, ubone ukuthi ungahamba kanjani ngokushesha usebenzisa ukuma okuhle, ukuhamba kwesandla, kanye nesiteleka esinamandla.
Ukwandisa amandla uma ama-Flats elula
Uma ukuhamba kwakho okusheshayo esitelekeni akutholaki inhliziyo yakho endaweni evulekile, u-Lorra Garrick ubonisa lezi zindlela zokwengeza izikhathi eziphezulu:
- Hamba amagquma .
- Ukuphakamisa amadolo akho ukuze uqede izinga.
- Gqoka ijaji elilinganiselwe
- Yenza ubhulogi besithunzi.
- Hamba uye phansi phansi izithiyo ezifana namabhentshi namadwala, ngenkathi ugcina ijubane elikhulu.
- Ukuhamba okubi : Hamba uhamba ngendlela engafani, njengalezo ezitholakala emahlathini nasezintabeni.
Ukuqina Okuphakeme Nezingane
Uma kufanele ulethe izingane zakho kanye nawe, ke:
- Gcwalisa esitokisini esikhethekile esenzelwe ukuqhuma ngokushesha.
- Cabanga ukubeka ingane yakho epapoose noma isikhwama esiklanyelwe ukubamba izingane ngesikhathi sokuhamba.
- Uma izingane zakho zingama-tricycles, ungawavumeli ukuba ahambe phambi kwakho, uhlale nazo noma uholele.
Okunye: Izikhathi eziphezulu zokuziphazamisa ku-Treadmill
> Imithombo:
> Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Isikhathi sokuphumula kanye nokuqeqeshwa okuhamba ngamabhayisikili ngokulinganayo kunomthelela kakhulu ekutheni amandla kanye nokuzikhandla kwe-aerobic kunabesifazane besifazane abadala abadala. I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2016; 41 (11): 1177-1183. i-doi: 10.1139 / apnm-2016-0240.